T Nation

Tales from the Liftery

Monday, week one, cycle eight.

Last week was deload and that sucks so I didn’t bother logging anything. Back to the grind!

Mil Press -

Warm up:
95 x 5
105 x 5
115 x 5

Work:
125 x 5
140 x 5
155 x 6* (Truly lackluster. I should have been able to do at least two more.)

Incline Bench Press:
155 x 10
155 x 5
155 x 4
155 x 5
155 x 3

Barbell row:
135 x 10
135 x 10
135 x 10

Notes: Today left something to be desired. The press was…eh. The incline bench was humbling to say the least. Though I figure with using a rest/pause method on that set, I need to go heavier. Barbell row is starting to get too light as well.

Tuesday, week one, cycle eight.

Squat

Warm up:
185 x 5
205 x 5
225 x 5

Work:
240 x 5 (Felt fine.)
275 x 5 (Something was wrong here.)
285 x 5 (These just plain sucked. Trouble at the top of the movement when my hips and back are supposed to hinge.)

Deficit Deads:
290 x 5
280 x 5
270 x 5
260 x 5
250 x 5

Notes: Decimated my lower back. It was a grind to get that hinge and I type this the motherfucker is inflamed and painful. I think all the movements I have been doing raw might have taken their toll. The rest of the week is going to be interesting.

Wednesday, week one, cycle eight.

Cleans

Work:
140 x 5
160 x 5
175 x 1x1x1x1x1

Front Squats:
155 x 5
155 x 5
155 x 5

Notes: Last two reps on the max clean were kind of dirty. I will chock that up to my lower back being all jacked up. I chose to do front squats instead of good mornings to give the erectors a break.

Thursday, week one, cycle eight.

Bench Press

Warm-up:
115 x 5
125 x 5
135 x 5

Work:
180 x 5
200 x 5
220 x 6 (Bar was tracking funny. Power was fine, however, it was just not stable.)
220 x 3 (Same issue. At this point my right elbow was really talking to me.)

Klokov Press:
95 x 2

Notes: My elbow was all fucked up at this point. Yet another disappointing day. This has not been my week.

Friday, week one, cycle eight.

Deadlifts

Warm-up:
185 x 5
205 x 5
225 x 5

Work:
260 x 5
285 x 5
315 x 6

Front Squats:
135 x 5
155 x 5
185 x 5

Notes: Fuck this week. Despite all the mental fortitude I could muster, I have been turning in sub-par performances all week. Weight that was easy last cycle is now a fucking grind. I do believe I’m hitting some diminishing returns. I’m going to go back four cycles and rebuild my base.

Monday, week two, cycle eight.

Mil Press -

Warm up:
95 x 5
105 x 5
115 x 5

Work:
130 x 3
145 x 3
160 x 6 (Not Bad at all.)

Incline Bench Press:
180 x 5
180 x 5
180 x 5
155 x 5
155 x 5

Barbell Row:
135 x 10
135 x 10
135 x 10

100-rep Curls:
Bar x 100

Notes: Better than last week. Curls are becoming necessary, my pressing movements are not as stable in terms of how the bar is tracking. Biceps provide stability to the elbow and shoulder so therefore, they must grow.

Tuesday, week two, cycle eight.

Squats -

Warm up:
185 x 5
205 x 5
225 x 5

Work: (Dropped back a few cycles.)
225 x 3
245 x 3
275 x 5

Deficit Deads:
290 x 5
280 x 5
270 x 5

Notes: My lower back is fucked. I have determined that my diminishing squats is not mental but due to my back being all jacked up. I’m going to deload the back squats and focus on loading front squats for a while.

Wednesday, week two, cycle eight.

Cleans -

Work:
150 x 3
165 x1x1x1

Front Squats:
155 x 5
155 x 5
155 x 5
165 x 1
175 x 1
185 x 1
195 x 1
200 x 1x1

Notes: Aside from the front squat PR that session was horrible. My right elbow became inflamed because I guess my back got lonely. Couldn’t do any good mornings and didn’t hit my clean maxes. Fuck this cycle.

Thursday, week two, cycle eight.

Bench Press -

Warm-up:
115 x 5
125 x 5
135 x 5

Work:
190 x 3
210 x 3
235 x 4

Notes: That was all I had in me today. Between my back and my elbow, I’m just mentally drained. I’m sure I’m just in a rut, hurt and fatigued, but this fucking sucks. Sometimes you eat the bar, sometimes, the bar eats you. On the plus side, the bar path in the bench is infinitely more stable due to one little adjustment. That can go in the win column.